8 Tips to Avoid Weekend Weight Gain

We’ve all been there before. We’ve gotten our eating regiment and exercise routine down to a science and have finally managed to drop those few pesky pounds. And then it happens, the weekend rolls around.

Temptations to go out for drinks, lounge around the house, and eat unhealthily abound. By the time Monday arrives, not only have those pounds caught back up with you, but this time, she brought friends!

Weekend weight gain — it’s scientific, and it happens to the best of us.

Here are some surefire ways to help you avoid falling into the weekend weight gain trap.

Skip the Cocktails

On average, a 10-oz. Long Island Iced Tea contains 543 calories while a margarita of similar size comes in at a whopping 550 calories!

Burning off just 300 calories takes about 30 minutes of running at a speed of 5.2 mph. Now think about how long it will take to burn off three Long Islands.

If you must drink, either limit yourself to one drink, or opt for a low-calorie beverage.

Celebrities drink champagne not because they’re fabulous but because it’s relatively low cal — a 4-oz. glass only contains 90 calories. Sweet red wine is another option, coming in at only 100 calories for a similar serving size.

Exercise First Thing in the Morning

We often say that we’ll do it later, but before you know it, it’s already 5 pm and you still haven’t made it to the gym. Getting a workout in the morning ensures that you’ll exercise when you have optimal energy and will encourage you to make healthier choices throughout the day.

Keep Healthy Snacks with You

If you’re traveling during the weekend or have an otherwise busy schedule, temptation to eat at fast food restaurants can increase exponentially. Avoid the weekend weight gain trap by keeping fruits, nuts, yogurt, and other healthy snacks with you at all times.

Start Your Day with a Balanced Breakfast

Incorporating protein and complex carbohydrates into your breakfast not only helps you feel fuller longer, but it also gives you energy so you won’t go crawling to Little Debbie later in the day for a boost.

Don’t “Save” Your Calories Until Dinner Time

You’ve done it. Admit it. Since you’re going to your favorite buffet for dinner, you don’t eat all day so that you can save your calories for later. Unfortunately, as well-meaning as this approach may be, it contributes to weekend weight gain. Starving yourself throughout the day will likely cause you to overdo it at dinner.

Take it Outside

Too often, we confuse “getting together” with “going out to eat.” Instead of going out for brunch, suggest an early-morning hike or an afternoon Pilates class.

Eat Slowly

If you do end up going out to dinner with friends, remember to eat slowly. It takes the human stomach 20 minutes to signal to the brain that it is full. Enjoy your company, and be sure to savor every bite of your food.

Beware of the Free Break

What’s better than a basket of freshly baked bread before dinner? Avoiding weekend weight gain, that’s what! Complimentary bread and tortilla chips won’t compliment your waistline, so politely ask your waiter to take them back.

A single serving of tortilla chips is about 18 chips (Lord knows we eat more than that!) and contains about 275 calories. A loaf of bread from Longhorn contains 510 calories. Need I say more?

Weekend weight gain is a scientific phenomenon, but by following these eight tips, you can avoid becoming its next victim. Change your view of the weekend — instead of seeing it as a time to laze around, start getting up and staying active with family and friends.

When eating, always ask yourself if the choice you’re making will be something that you regret once Monday comes around. If your answer is yes, reconsider.


For more tips on health and how to lose up to 1 pound every day, visit Wausau Weight Loss for a free consultation.